I first made these high-protein overnight oats when I needed breakfasts that would actually keep me full until lunch. They turned out creamy, portable, and completely forgiving—perfect for early mornings or a grab-and-go office snack. This version layers a protein powder and Greek yogurt base with a handful of mix-in flavor options (banana, pumpkin, apple, peanut butter & strawberry, or peach-coconut) so you can change it up without extra fuss. If you like cottage-cheese breakfasts, you’ll also enjoy this similar high-protein idea I tested recently: cottage cheese breakfast oats.
Why you’ll love this dish
These overnight oats are built to solve real breakfast problems: they’re fast to assemble, travel well, and provide a solid hit of protein that helps control mid-morning hunger. The recipe is budget-friendly—rolled oats and pantry staples do most of the work—and kid-friendly if you stick to the banana or peanut-butter versions. They’re also highly flexible for meal prep: make several jars at once and you have breakfast for days.
“Creamy, naturally sweet, and actually filling—this became my go-to weekday breakfast.” — a regular breakfast tester
Step-by-step overview
Before you open the jar, here’s what happens: you mix the liquid, yogurt, protein powder, oats, chia and a little vanilla to form the base. Then choose one flavor pack (banana, pumpkin, apple, peanut butter & strawberry, or peach-coconut), stir it in, seal, and chill. The oats hydrate and soften while the chia thickens everything into a spoonable cream overnight. When you eat it, stir in a splash of extra milk if needed and add fresh toppings.
What you’ll need
Base ingredients (same for every jar)
- ½ cup unsweetened almond milk (plain or vanilla — add more if needed)
- ¼ cup plain or vanilla Greek yogurt (read notes below on how to make this vegan)
- ½ cup old-fashioned rolled oats (use gluten-free certified if needed)
- 1 scoop vanilla or unflavored protein powder
- ½ tbsp chia seeds
- ½ tsp vanilla extract
Flavor add-ins (pick one set per jar)
- Banana-cinnamon: ½ spotty banana, mashed; 1 tsp cinnamon; sliced banana for topping
- Pumpkin spice: ¼ cup pumpkin puree; 1–2 tbsp maple syrup or honey; ¾ tsp pumpkin pie spice
- Apple-cinnamon: ¼–⅓ cup apple, small cubes (plus more for topping); 1–2 tbsp maple syrup or honey; 1 tsp cinnamon; pecans for topping
- Peanut butter & strawberry: 1–2 tbsp peanut butter; ¼ cup fresh strawberries, diced; ¼ cup almond milk (additional); 1–2 tbsp maple syrup or honey
- Peach-coconut: ¼ of a peach, diced; 1 tsp cinnamon; 1–2 tbsp shredded coconut; sliced banana for topping
Notes and substitutions
- To make vegan: swap Greek yogurt for unsweetened dairy-free yogurt and use a plant-based protein powder. Use maple syrup instead of honey.
- If you prefer a thinner texture, add 1–2 tbsp extra almond milk when you mix or before serving.
- Use plain protein powder if you want full control of sweetness; vanilla works well with the fruit flavors.
Step-by-step instructions
- In a sealable mason jar or small container, add the base ingredients: almond milk, Greek yogurt, protein powder, oats, chia seeds, and vanilla extract.
- Stir well so the protein powder dissolves and all oats are submerged. Add a little extra almond milk if the mixture looks too thick.
- Pick the flavor you want and add the corresponding mix-ins (mashed banana + cinnamon, pumpkin + pumpkin pie spice, apple + cinnamon, peanut butter + strawberries, or peach + coconut). Stir to combine.
- Place the lid on the jar or container to seal it tightly.
- Set the jar in the refrigerator to soak overnight or for at least 6 hours. They’ll keep up to 5 days chilled.
- When ready to serve, give the oats a good stir. Add additional almond milk if you want a looser texture, and top with fresh fruit, nuts, or a drizzle of nut butter. Enjoy chilled!
Best ways to enjoy it
These oats are great straight from the jar—stick a spoon right in and go. For a more restaurant-style bowl:
- Add a crunchy contrast: granola, chopped pecans, or toasted coconut on top.
- Warm fruit pairing: briefly warm sliced apples or peach and spoon over the oats for a cozy twist (don’t heat the jar—heat fruit separately).
- Beverage pairings: black coffee, green tea, or a protein-rich latte complement the oats without adding excess sugar.
- Pack it for work: keep the jar chilled in a small cooler bag and add crunchy toppings at lunchtime.
Storage and reheating tips
- Refrigeration: Store sealed jars in the fridge for up to 5 days. The oats continue to soften over time; the texture is best within 1–3 days.
- Freezing: I don’t recommend freezing the assembled oats—thawing changes the texture of both oats and dairy. Instead, freeze individual flavor components (like pumpkin puree mixed with spices) and defrost before mixing into the base.
- Food safety: Keep jars chilled at or below 40°F (4°C). Discard if the mixture smells off, separates unusually, or shows mold. Stir before eating—sometimes chia settles and clumps.
Helpful cooking tips
- Protein powder tips: Whey gives the creamiest mouthfeel; plant proteins can be grainier—blend the powder with the milk first to avoid clumps.
- Texture control: If you like chewier oats, reduce the milk by 1–2 tbsp; for looser oats add extra almond milk when serving.
- Sweetness: Taste after chilling—protein powder and fruit add sweetness. Add maple syrup or honey sparingly.
- Make-ahead: Assemble 3–5 jars on a Sunday for effortless weekdays. If you want variety, make two different flavors and rotate through the week.
- Boosts: Stir in a tablespoon of nut butter or 2 tbsp of cottage cheese for extra richness and protein—see more high-protein cottage-cheese ideas here: cottage cheese recipes high protein.
Creative twists
- Chocolate-peanut: Add 1 tbsp cocoa powder and 1–2 tbsp peanut butter; top with sliced banana.
- Matcha almond: Add 1 tsp matcha powder and 1–2 tbsp almond butter; top with sliced almonds.
- Savory oats (less sweet): Omit sweeteners and fruit, use plain Greek yogurt, a pinch of salt, everything bagel seasoning, and top with smoked salmon or a soft-boiled egg for a savory breakfast option.
- Overnight oats parfait: Layer oats with Greek yogurt and fruit in a clear jar for a pretty parfait presentation.
Your questions answered
Q: How long does prep take?
A: Active assembly is about 5–10 minutes per jar. Then it chills for at least 6 hours.
Q: Can I use regular milk instead of almond milk?
A: Yes. Use dairy milk or any plant milk you prefer. Dairy milk adds more creaminess; oat or soy milk are good higher-protein plant options.
Q: Will these keep me full?
A: The combination of protein powder, Greek yogurt, and chia seeds provides sustained satiety. Most people find this lasts until mid-morning.
Q: Can I double the recipe or make a large batch in one container?
A: Yes. You can scale ingredients proportionally. If making a large container, increase chilling time slightly and stir well before serving.
Q: Is this safe for people with celiac disease?
A: Use certified gluten-free rolled oats to avoid cross-contamination. Check protein powder and other add-ins for gluten-free labeling.
Q: Can kids eat these?
A: Absolutely—stick to milder flavors like banana or apple and adjust sweetness to taste.
Conclusion
If you want a reliable, high-protein breakfast that’s customizable and meal-prep friendly, these overnight oats hit the mark. For another straightforward, protein-forward overnight oats approach with a slightly different method and flavor ideas, check this guide: Quick & Creamy High Protein Overnight Oats – Bake & Bacon.
Print
High-Protein Overnight Oats
- Total Time: 360 minutes
- Yield: 5 servings
- Diet: Vegetarian, High-Protein
Description
A customizable, high-protein breakfast option that can be prepared in advance, keeping you full until lunch.
Ingredients
- ½ cup unsweetened almond milk
- ¼ cup plain or vanilla Greek yogurt
- ½ cup old-fashioned rolled oats
- 1 scoop vanilla or unflavored protein powder
- ½ tbsp chia seeds
- ½ tsp vanilla extract
- Flavor add-ins (choose one):
- Banana-cinnamon: ½ spotty banana, mashed; 1 tsp cinnamon.
- Pumpkin spice: ¼ cup pumpkin puree; 1–2 tbsp maple syrup or honey; ¾ tsp pumpkin pie spice.
- Apple-cinnamon: ¼–⅓ cup apple, small cubes; 1–2 tbsp maple syrup or honey; 1 tsp cinnamon.
- Peanut butter & strawberry: 1–2 tbsp peanut butter; ¼ cup fresh strawberries, diced.
- Peach-coconut: ¼ of a peach, diced; 1–2 tbsp shredded coconut.
Instructions
- In a sealable mason jar or small container, add the base ingredients: almond milk, Greek yogurt, protein powder, oats, chia seeds, and vanilla extract.
- Stir well so the protein powder dissolves and all oats are submerged. Add a little extra almond milk if the mixture looks too thick.
- Pick the flavor you want and add the corresponding mix-ins. Stir to combine.
- Place the lid on the jar or container to seal it tightly.
- Set the jar in the refrigerator to soak overnight or for at least 6 hours.
- When ready to serve, give the oats a good stir and add additional almond milk if desired. Top with fresh fruit or nuts if desired.
Notes
For a vegan option, swap Greek yogurt for unsweetened dairy-free yogurt and use plant-based protein powder. Adjust sweetness to taste using maple syrup or honey.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Breakfast
- Method: No-cook
- Cuisine: American